Dokotala wotchuka waku Russia, dokotala wa sayansi ya zamankhwala, pulofesa, wolemba ndakatulo wapadera wa chithandizo ndi mabuku okhudza moyo wathanzi la Sergey munthu wolimba mtima.
- Sergey Mikhailovich, mu buku lanu lotsatira limanenedwa za zabwino zomwe sizingafanane ndi masewera a masewerawa, palibe chinsinsi. Komabe, zabwinozo kuchita - aerobics, olimbitsa thupi kapena yoga?
- Monga momwe Agiriki akale adanenera, "Chithandizo chabwino kwambiri ndichopewera." Chifukwa chake, kuyambira ubwana, muyenera kuyamba kuchita masewera olimbitsa thupi komanso kutsuka mano, kutsuka ndikuyenda osamba. Masiku ano, anthu akakhala ndi kompyuta "mwakukumbatira", imakhala vuto kwambiri. Pangani wachinyamata kapena msungwana kuti asang'ambe kompyuta ndizovuta kwambiri. Aerobics, kulimbitsa kapena yoga ndi abwino kwambiri oletsa thanzi, koma ndikulemberani mitundu itatu ya katundu wabwino yemwe ali wamkulu.
Zolimbitsa thupi za Aerobic Momwe mungaganizire kuthamanga, kuyenda, kusambira, njinga. Katundu amakupatsani mwayi wophunzitsa mtima wanu, nyimbo yake, kupirira, kusunga magazi magazi ndikwabwinobwino, sinthani dongosolo lamanjenje.
Zochita izi Kusinthasintha kumbuyo kumbuyo ndikutambasulira masewera olimbitsa thupi . Pali mawonekedwe apadera mu holo ya Kinesiepy, yomwe imatambasulira minofu ndi mitolo munthawi yamphamvu.
Ndipo gawo lachitatu la wochita masewera olimbitsa thupi ndi, Kuchita Mavuto . Kumangiriza, kukankha, ma squats. Kuchita masewera olimbitsa thupi pa animulators, ndi ma dumbbells, okhala ndi nihs, wokhala ndi barbell. Kuchita masewera olimbitsa thupi kumalola kuti mukonzekere moyenera kuti muyambitse minofu kuti mubwezeretse thupi kuti thupi lizipachika "pa mafupa", ngakhale zaka zambiri. Mukapachikika ndi cellulite, ndipo zikauma, makwinya ndikusowa "kukhala" kulemera ", ndiye kuti, minofu ndi ziwiya.
- komanso pofuna kuthana ndi luso lanu, kodi muli ndi vuto la zaka zilizonse? Mwina wina kuti apite ku masewera olimbitsa thupi?
- Ndili ndi wodwala - 85. Anali ndi mafupa osalimba komanso mafupa omwe anali ndi zokwanira kuzolowera chilichonse kamodzi kuti athyole kena kake. Ndinayamba kuphunzira mu holoyo mothandizidwa ndi utsogoleri wanga ndipo ndinayamba kuchita zinthu zambiri kukhala wakhama m'moyo wanga, zinakhala chinkhupule chojambulidwa, maso awombera. Posapita nthawi, aliyense amabwera ku masewera olimbitsa thupi, amangofunika kumvera thupi lanu.
- kangati sabata yomwe muyenera kuchita? Kodi pali maola okwanira nthawi zonse mukakhala bwino kuchita - m'mawa kapena madzulo?
Chilichonse chiyenera kukhala chisangalalo. Palibenso chifukwa chochita masewera olimbitsa thupi ", chifukwa posachedwa psyche alephera, munthuyo adzakana kuchita zina. Kuchita masewera olimbitsa thupi kumafunika kuchitidwa thukuta ndikusangalala ndi izi, ndizokwanira. Njira yochitira masewera olimbitsa thupi - kuyambira mphindi 40 mpaka ola limodzi, ndipo muyenera kuchita katatu pa sabata. Mwachitsanzo, chizolowezi changa ndi ola limodzi patsiku tsiku lililonse.
Nthawi - pali Larks ndi kadzidzi. Pali maola ogwira ntchito, pali kungokhala, palibe ndale. Mulimonsemo, yemwe anali ndi nkhawa m'mawa, tsiku lonse ndi laulere, chinthu chachikulu chomwe chikuyenera kukumbukiridwa ndi maphunziro omwe akudumphawo amachepetsa zotsatira za omwe kale. Ndipo aliyense ayenera kusankha okha momwe amamulola katatu pa sabata kuchita masewera olimbitsa thupi: onse aerobic, ndi kutambasula, ndi kututa, ndi makutu.
- Nthawi zina mumawoneka ngati masewera olimbitsa thupi. Anthu amakweza mphamvu yayikulu, kuwerengera katunduyo ndikwabwino kwa msana wawo. Kodi sizikuvulaza, ndipo masewerawa ndi owopsa otani?
- Zimavulaza msana kuti anyamule manja m'manja mwawo, makamaka mu imodzi. Ngati mukukokera kwenikweni, ndiye kuti munthawi imodzi. Mwachitsanzo, m'midzi isanakhale yachikhalidwe kuvala madzi pa rocker, zidapangitsa kuti zitheke yunifolomu, popanda zosokoneza, kuyika pamsana. Ndimaona kuti zimavulaza msana kudumphira ndi parachute, ski kudumpha kuchokera ku masika, kukwera pagalimoto. Ndiye kuti, zochita zonse zokhudzana ndi kuwomba ndi kugwedezeka. Mwachitsanzo, kupembedza, pomwe ambiri amalumpha ndikupindika, amatha kubweretsa mavuto akulu ndi msana. Kuthamanga pa phula mu madontho patokha kapena mumasewera olimbitsa thupi, osati nsapato zapadera.
Ndipo makonda aliwonse muholo omwe ali ndi kukonzekera bwino ndikukonzanso ndipo ndi minofu yabwino siyovuta.
- Amayi ambiri adakondwera kugwira ntchito zomwe zili ndi katundu wamasewera, chifukwa zimakupatsani mwayi wochepetsa thupi. Ndipo ndinakondwera kukudziwitsani kuti kwa maphunziro atatu tidasiya kunenepa - Ndani ali ndi zaka zisanu, ndipo kilogalamu isanu ndi atatu.
- Ngati azimayi amataya ma kilogalamu angapo a makalasi atatu, zikutanthauza kuti pali "madzi" ambiri mkati mwake, thupi lofooka kwambiri, lomwe nthawi yomweyo "ndi chizindikiro." Nditha kunena kuti ma kilogalamu atatu otsatirawa atha kutaya moyo wanu wonse, koma osataya. Mwambiri, sizikulimbikitsa kuledzera chifukwa cha kuwonda. Kuchepetsa thupi lakuthwa kumatha kuyambitsa matenda oopsa a ashendrome, kutopa konse, limodzi ndi apita kapena kukhumudwa kwambiri. Zimakhala zovulaza kutaya thupi mukamadya bwino. Nthawi zonse ndimalimbikitsa kumaliza ma protein-chakudya. Chifukwa chake, sikofunikira kutenga nawo mbali mwachangu chifukwa cha kuperewera kwa zakudya. Ndi bwino thukuta mu holoyo, thukuta nthawi ya arrobic, yotentha kilogalamu pa kilogalamu.
- Ngati munthu adayamba kuchita popanda katundu wapadera, koma adayamba kuchepa thupi mwachangu, tinganene kuti nthawi zambiri amakhala wopanda thanzi. Mwina mungakhale ndi kafukufuku?
- Mutha kupatsa magazi kuti muyesetse, koma ndimachita sewero losafunikira, chifukwa akhoza kukhala atamwalira. Ndikofunikira kupeza mlangizi wamphamvu wodziwa yemwe amadziwa kuti angabwezeretse thupi la munthu, minofu ya minofu, yolumikizirana yolumikizana, yomwe imadyetsa mabaji ake kuti akufalitse Amino Acid. Awa ndi ma amino oyera omwe mapuloteni amakhala ndi mapuloteni, ndipo amalowetsedwa ndi thupi atatha kuchita masewera olimbitsa thupi kawiri kuposa nyama wamba.
Mwa njira, kupumula mwachangu kwa akazi nthawi zambiri kumachitika chifukwa cha chizolowezi chomwa tiyi wa diuretic. Koma sindingalangize kugwiritsira ntchito mapepala okhala ndi malingaliro osadziwika ndi mankhwala osokoneza bongo kapena okopa, chifukwa kuchepa thupi, kudzipatula ndi imodzi mwazinthu zoopsa kwambiri, zomwe zimakhala zovuta kutuluka. Zimakhala zovulaza impso ndi mafupa. Mchere wamchere wasweka. Osteoporosis akuyamba. Ndipo zochita zochita zochita zomwe zingathandize apa.
- Munati muyenera kuchita masewera osachepera katatu pa sabata ndikumaliza magawowo kwa sauna. Ndipo madokotala ambiri amati chifukwa cha zombo, maulendo pafupipafupi a Saunis ndi ovulaza ...
- Ngati munthu ali pachibwenzi tsiku lililonse, ndiye kuti ali ndi kagayidwe kambiri m'masiku ano, ndipo, ntchito ya mapisolari ikuwonjezeka kwambiri, ndipo pankhaniyi, ndizosatheka kuganiza bwino kuyeretsa kwawo. Koma ndikutsindika - sauna wonyowa, ndipo osauma, ndikofunikira, ndikofunikira pakuponya madzi pamiyala, motero ndikuyeretsa khungu ndi ma capullaries acid ndi zinthu zingapo za metabolic. Koma muyenera kumaliza ntchito yopumira ndi bafa yozizira ndi mutu wanu. Uwu ndi chofunikira. Ndipo kusamba kozizira kokha kumateteza ku zoopsa zowopsa chifukwa cha zombo.
- Madotolo onse amati ndi katundu amafunika kumwa madzi ambiri. Ndipo bwanji ngati simukufuna kumwa?
- Osamvetseka zimamveka, mavuto ena omwe amakhudzana ndi msana ndi mafupa amayambitsidwa ndi gulu losamwa lakumwa. Anthu omwe ali ndi njira zosakwanira zakumwa ayenera kupangidwa moyenera. Cholinga chachikulu ndi matenda. Muyenera kumwa madzi ndi katundu ngakhale popanda ludzu, khosi limodzi la madzi mutatha kuchita masewera olimbitsa thupi. Chowonadi ndi chakuti kukhazikitsa kwa chizolowezi chilichonse kumafunikira kutsagana ndi mpweya, pomwe pali pang'ono, koma kutayika kwa madzi, makamaka zombo za ubongo. Kutopa kumayenderana ndi kutopa kwakuthwa, chizungulire, kuchuluka kwa mutu komanso modzituka. Kuchulukitsa kwamadzi kumayenera kuledzera theka loyamba la tsikulo. Kumwa ndi zipatso zokhala ndi madzi ndi masamba ndikothandiza: mavwende, mavwende, mphesa, peyala.
- Nthawi zambiri, anthu amadandaula kuti atatha kuchita masewera olimbitsa thupi ali ndi mawonekedwe amisala. Ndi chiyani? Momwe mungachotsere?
- Pansi pa zolaula zamaganizidwe, ndikumvetsetsa mayankho osakwanira amisala kuchokera kusokonekera komanso kusokonezeka atafika ku holo koyamba. Munthawi imeneyi, kupweteka kwamitsempha yatsopano kumawoneka, komanso pamodzi ndi iwo - zovuta zowopa ntchito iliyonse yatsopano. Chifukwa chake, ndikofunikira kuphunzira kupuma ndi kuthetsa ntchito iliyonse pogwiritsa ntchito shawa kapena sauna. Izi zimamasuka ku ziwonetsero zamaganizidwe, zomwe zimayambitsa mkhalidwe wokhwima komanso wolephera kupuma. Mwambiri, ndikuganiza kuti ndi mayiko onse amisala omwe amayambitsa ma spisms ena, mantha, mawonekedwe, muyenera kupita ku masewera olimbitsa thupi ndikuchita thukuta lachisanu ndi chiwiri. Koma, mwatsoka, zinthu zambiri zongothamangira kwa dokotala yemwe amapereka bata, antidepressants m'malo mochita masewera olimbitsa thupi. Pang'onopang'ono, munthu yemwe ali ndi "Clampocal Clampor" imamizidwa m'phompho ndi kulephera kupumula konse. Amayamba kumwa mankhwala osiyanasiyana, mpaka mowa, ndipo amakhala kuzunzidwa mwa misonkho. Kuphwanya munthu wotere ndi mapiritsi mosavuta, chifukwa ndi zotupa ndi antideprepsants omwe amang'amba ubongo wokhala ndi minofu yokhala ndi minofu. Awa ndi mathero akufa, omwe pamapeto pake adzatsogolera pangozi ya ubongo, dementia kapena psychostay. Sankhani zomwe mukufuna ...